Approximately 20 percent of American adults are diagnosed with arthritis each year, according to Barbara Stokes and Antoine Helewa, authors of the book "Arthritis: How to Stay Active and Relieve Your Pain." Joint pain usually occurs in your hips, knees, fingers, back, wrists and shoulders. Rheumatoid arthritis, lupus, osteoarthritis, gout, bursitis, tendinitis, injury, inflammation and overuse can cause joint pain. A variety of vitamins and minerals can increase joint flexibility, improve mobility, reduce stiffness and ease joint pain.
Vitamin B3
Vitamin B-3, also known as niacin, is a water-soluble vitamin that reduces joint inflammation, decreases joint stiffness and relieves joint pain. The recommended daily dosage for vitamin B-3 is 16 mg for men and 14 mg for women. Foods rich in vitamin B-3 include pink salmon, turkey, chicken, light tuna, fortified cereals, peanuts, brewed coffee and lima beans.
Vitamin C
Vitamin C is a water-soluble antioxidant that strengthens your immune system and protects your joints from permanent damage, according to Stokes and Helewa. The authors explain that vitamin C also decreases joint inflammation, supports healthy bones, eases joint pain, increases collagen production, repairs damaged joints, accelerates the healing process and lowers your risk of developing arthritis. The recommended daily dosage for vitamin C is 1,000 mg for adults. Foods rich in vitamin C include cranberries, strawberries, blackberries, oranges, kiwi, grapefruits, broccoli, spinach and tomatoes.
Vitamin D
Vitamin D is a fat-soluble vitamin that supports bone growth and development, aids in calcium absorption, repairs damaged joints, relieves joint pain and stiffness, strengthens weak joints and lowers your risk of developing arthritis and osteoporosis. The recommended daily dosage for vitamin D is 15 mcg for adults. Foods rich in vitamin D include salmon, tuna, milk, eggs, Swiss cheese, yogurt and ready-to-eat cereals.
Copper
Copper is a mineral that increases joint flexibility, improves mobility, supports bone and connective tissue growth and development, alleviates joint pain, repairs damaged joints and reduces joint inflammation, according to Steve Blake, author of "Vitamins and Minerals Demystified." The recommended daily dosage is 1.5 mg to 3 mg for adults. Foods rich in copper include dark chocolate, spinach, kale, turnip greens, nuts, poultry, soybeans, tofu, shellfish, beef liver, molasses, tomatoes, asparagus and mushrooms.
Selenium
Selenium is a mineral that eliminates joint pain, reduces joint stiffness, increases mobility, decreases joint inflammation, supports healthy joints and lowers your risk of developing arthritis, notes Angela Koestler and Ann Myers, authors of the book "Understanding Chronic Pain." The recommended daily dosage for selenium is 55 mcg for adults. Foods rich in selenium include brewer's yeast, cottage cheese, brown rice, instant oatmeal, wheat germ, whole grains, cheddar cheese, beef, noodles, sunflower seeds, garlic and Brazil nuts.
References
- "All About Osteoarthritis: The Definitive Resource for Arthritis Patients and Their Families"; Nancy E. Lane and Daniel J. Wallace; 2002
- "Rheumatoid Arthritis FAQs"; Eric Newman and Cynthia Matzko; 2007
- "Understanding Chronic Pain"; Angela J. Koestler and Ann Myers; 2002
- "Arthritis: How to Stay Active and Relieve Your Pain"; Barbara Stokes and Antoine Helewa; 2007
- "Holistic Nursing Approach to Chronic Disease"; Carolyn Chambers Clark; 2004
- "Vitamins and Minerals Demystified"; Steve Blake; 2007
